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  6. Salmon raw vs. Marinara sauce

Salmon raw vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between salmon raw and marinara sauce

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, phosphorus, copper, and vitamin B1; however, marinara sauce has more vitamin A.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Salmon raw has 33 times more selenium than marinara sauce. Salmon raw has 36.5µg of selenium, while marinara sauce has 1.1µg.
  • Marinara sauce is lower in cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Salmon raw vs Marinara sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +53.6%
Contains more CopperCopper +208.6%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +488.2%
Contains more SeleniumSelenium +3218.2%
Contains more CalciumCalcium +125%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +756.3%
~equal in Iron ~0.78mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +841.7%
Contains more Vitamin B2Vitamin B2 +523%
Contains more Vitamin B3Vitamin B3 +100.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +372.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +92.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +175%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Marinara sauce DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 1.1µg 64%
Vitamin B6 0.818mg 0.173mg 50%
Protein 19.84g 1.41g 37%
Vitamin B5 1.664mg 33%
Vitamin B3 7.86mg 3.917mg 25%
Vitamin B2 0.38mg 0.061mg 25%
Phosphorus 200mg 34mg 24%
Copper 0.25mg 0.081mg 19%
Cholesterol 55mg 2mg 18%
Vitamin B1 0.226mg 0.024mg 17%
Vitamin E 2.4mg 16%
Polyunsaturated fat 2.539g 0.508g 14%
Vitamin K 13.9µg 12%
Fiber 0g 1.8g 7%
Fats 6.34g 1.48g 7%
Manganese 0.016mg 0.137mg 5%
Calories 142kcal 51kcal 5%
Potassium 490mg 319mg 5%
Monounsaturated fat 2.103g 0.377g 4%
Zinc 0.64mg 0.2mg 4%
Saturated fat 0.981g 0.17g 4%
Folate 25µg 13µg 3%
Magnesium 29mg 18mg 3%
Carbs 0g 8.06g 3%
Vitamin C 0mg 2mg 2%
Choline 13.7mg 2%
Vitamin A 12µg 33µg 2%
Calcium 12mg 27mg 2%
Sodium 44mg 30mg 1%
Net carbs 0g 6.26g N/A
Iron 0.8mg 0.78mg 0%
Sugar 5.5g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1307.1%
Contains more FatsFats +328.4%
Contains more OtherOther +220.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +457.8%
Contains more Poly. FatPolyunsaturated fat +399.8%
Contains less Sat. FatSaturated fat -82.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.